WODs
 | Wed, Mar 31 2021 |  |
| Walk-Hike (for distance) | BBWOD - The Open Road Wk 1 Day 2 - Box Squats | 20210331 MetCon | PP Abs Day 4 |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 1.85 miles Rx | Recovery walk in neighborhood to Mailbox | | Sarah | 1.85 miles Rx | Recovery walk in neighborhood to Mailbox |
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BBWOD - The Open Road Wk 1 Day 2 - Box Squats
(Weight)
In Week 1, work at 65% of your 1RM Back Squat for 4x3.
Target 10kg (22#) increase / week if work sets are above 150kg (330#).
Target 5kg (11#) increase / week if work sets are below 150kg (330#).
| Duane | 235 Rx | 45-75-95-115-135-155-175-185-205-235 | | Sarah | 145 Rx | 65-85-105-125-135-145 |
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20210331 MetCon
(Time)
Partner WOD:
3RFT:
10 Power Snatch (95/65) (A/B), (B/A)
10 cal Row (B/A), (A,B)
10 Burpees (A/B), (B/A)
10 cal Assault Bike (B/A), (A,B)
10 Slam Balls (30/20) (A/B), (B/A)
10 Double Unders (B/A), (A,B)
| Duane | 14:47 Rx | | | Sarah | 14:47 Rx | |
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PP Abs Day 4
(Check In)
Lesson 4A: The Workout
2 Rounds
Level 1
:40 on / :20 off on each exercise
- Flutter Kicks
- Planche Press
- Tap Crunches
- Floor Thrusters with Knee Push-Up
- Hollow to Arch Roll
Level 2
1:00 on each exercise
- Flutter Kicks
- Wall Walks
- Tap Crunches
- Floor Thrusters with Push-Up
- Rolling V-Up
Planned: Mon,Feb28,2022 Tue,Jul20,2021 Wed,May5,2021 Tue,Apr27,2021 Wed,Mar31,2021 Fri,Mar26,2021 Thu,Jun20,2019 Tue,Apr9,2019 Mon,Apr1,2019 Wed,Mar13,2019 Thu,Feb28,2019 Thu,Feb7,2019
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